Taurine has a strong safety profile, but keep in mind that it may interact with certain medications, so its best to talk with a healthcare professional before taking it. Obviously taurine from animals is not vegan, whilst the latter two methods of . Taurine is a naturally occurring compound found in fish and meat that is most commonly found as a major ingredient in energy drinks. As the product of an animal and not the meat itself, the taurine in milk is much less than meat, fish or seafood, per the January 2010 study in Atherosclerosis. Taurine helps metabolize fat, increase energy production and maintain a lean body physique. Besides food sources, one can also get taurine from a few energy drinks. The main sources of taurine are animal proteins such as meat, seafood, and dairy. It's particularly concentrated in your brain, eyes, heart, and muscles ( 1 ). To increase the amount of taurine in your meat, consider eating it rare . Taurine is a type of chemical called an amino sulfonic acid. It is also an added ingredient in some energy drinks. Image Credit: nipada_hong / Shutterstock.com Naturally occurring taurine and biosynthesis. Taurine is found in other animal tissues, as well, including the human intestine, breast milk, meat, and fish. Albacore tuna is larger, lives longer and has three times more mercury than skipjack tuna, which is used to make "chunk light tuna." Taurine is an essential amino acid that's found naturally in the body. Taurine is found naturally in meats and fish as well as in a variety of dietary supplements. Taurine supplements help enhance force, increase endurance and improve performance during exercise. Taurine is naturally found in some food sources, such as eggs, milk, seafood and meat. . Although taurine is found in bull semen or bile, commercial products that contain taurine uses lab-synthesized taurine which is safe and suitable for people who want to avoid using animal products. A 3-ounce serving of broiled pork loin has 48 milligrams of taurine. The poisonous gas hydrogen sulfide is a byproduct of taurine. Rest assured that, despite the common belief, taurine is not extracted from bull semen or urine. Animal tissues like the human intestine, breast milk, and eye retina have significant levels of taurine. Therefore, a healthy adult is highly unlikely to lack taurine in the body. Thickening and stiffness of arteries are normally restored through oral supplements of taurine. From the debates, two issues emerge. But in actuality, taurine is can be found naturally in the body. The same review also suggests that taurine could have protective effects against diabetes-related complications such as nerve damage, kidney damage, and heart disease (6). There's no requirement to list taurine content on food labels. While dogs can make their own taurine, some breeds may not make enough and need extra through their food, according to Pet MD. Taurine occurs naturally. Thus, more research is needed on the topic (2). Nutritionists and sports experts usually recommend taurine intake to boost athletes performance. Taurine is an amino acid that can be found naturally in your muscles, certain organs, blood platelets, and nervous system. It's found throughout our bodies and we naturally produce it, meaning that we don't need to get taurine from our food. Consequently, people eating a vegan or vegetarian diet consume less taurine. It also helps in the development of mental function in children. Deficiency is generally rare because taurine is common in animal protein foods and because your body can make it in your liver. For this reason, Association of American Feed Control Officials (AAFCO) advises that dry and wet food products should have at least 0.1% and 0.2% of taurine respectively. Taurine has important functions in the heart and brain . They also show promise for improving various measures of sports performance. Mammalian taurine synthesis occurs in the pancreas via the cysteine sulfinic acid pathway. In a recent study, it was found that patients with heart failure who received taurine significantly increased their ability to exercise and improved functional mobility in two weeks. Taurine is water-soluble, so more will be lost when the shellfish is boiled or basted. It's found naturally in only animal-based foods but is also available in synthetic supplement form. Taurine is found in plants at only minimal levels. Can be easily found in many supplements; Not many negative side effects; Naturally found in sources like meat and fish; Cons of Taurine. WebMD does not provide medical advice, diagnosis or treatment. Taurine is found in animal products, particularly meat and dairy products, and therefore that method of taurine consumption is not vegan. Other potential benefits of taking taurine supplements include (14, 15, 16, 17, 18): Although promising, these potential benefits are less studied or are primarily supported by animal and test-tube studies. Taurine is a sulfur-containing amino acid that naturally occurs in different parts of the body, including the heart, muscles, blood, brain, and eyes. Shellfish is a lean source of protein and minerals. Here's everything. Its essential only in certain circumstances, such as in times of illness and stress. Taurine is naturally found in a variety of meat and dairy products. While we can make our own taurine if we're not getting it from food, cats are unable to make this amino acid on their own. . 2005 - 2022 WebMD LLC. . Because there are few plant-based foods containing taurine, people who are vegetarian and vegan may require a taurine supplement to meet their desired daily intake. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Seniors Taking Multiple Meds: Its a Complicated Problem, 3 COVID Scenarios That Could Spell Trouble for the Fall, Colonoscopy Benefits Lower Than Expected (Study), Dr. Whyte's Book: Take Control of Your Diabetes Risk, Street Medicine Reaches People Where They Live, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. For example, energy drinks have sugar and caffeine. Although amino acids are often referred to as the building blocks of protein, taurine isnt used to build proteins in your body. Adequate taurine levels prevent age-related eye problems. Babies and children need to get taurine through breastmilk, infant formula or food but by adulthood, you produce enough on your own, per the University of Rochester Medical Center. Taurine helps delay age-related cognitive decline and improves learning and mental retention in aging individuals. A typical diet may include 50-200 milligrams of taurine a day, depending on how much fish and meat you consume. What Is The Biggest State In The United States. Animal tissues like the human intestine, breast milk, and eye retina have significant levels of taurine. Taurine is an amino acid. It is often added to energy drinks as it has been shown to help improve performance in sport. However, the European Food Safety Authority (EFSA) suggested in its 2012 guidelines that you can safely take up to 6 grams per day (17, 19). Scanning the coolers full of energy drinks, my friend pointed out Red Bull. This article examines whether they're good or bad for health. Tuna is low in calories, high in protein and a great source of omega-3 fatty acids. Cysteine sulfinic acid, in turn, is decarboxylated by sulfinoalanine decarboxylase to form hypotaurine. Choose lean or extra-lean cuts of beef like top sirloin, bottom round roast, eye of round steak or top round roast to save on fat and calories, per the Mayo Clinic. Meat and Poultry Raw (frozen) and freeze-dried sources are readily available forms of meats. This is because the body has a natural ability to make taurine in the liver. Taurine is what is classified as a conditionally essential amino acid. Published: Saturday, December 13, 2014 09:21 PM Written by Marta Kaspar I am sure that you have all heard about the importance of taurine for cats. Your body makes some of the taurine it needs for these processes, but there may be health benefits to consuming more in your diet. . One 3-ounce cut of broiled beef provides 33 milligrams of taurine. It's mainly found in muscles throughout the body, which explains why the foods highest in taurine are animal proteins. Members of Passeriformes bird order require taurine to grow and develop. In just 6 raw mussels, you'll get 655 milligrams of taurine. However, it is important to note that these drinks and supplements may have other chemical compounds that may have independent effects. 5 Things You Should Know About: Central America, 5 Things You Should Know About: South America, 5 Things You Should Know About: North America. According to the Mayo Clinic, up to 3,000 mg. of taurine daily is considered safe and the kidneys excrete any excess taurine. Selenium is a trace element essential for reproduction, thyroid hormone metabolism and DNA synthesis, per the National Institutes of Health. Research shows that taurine, when paired with caffeine, improves reaction time and reduces sleepiness in sleep-deprived people. Organ meats are also a good source of taurine.26 Feb 2019 A 4-ounce serving of roasted chicken thighs has 222 milligrams, while 4 ounces of boiled chicken breast has only 16 milligrams. When this circulation of calcium reduces, taurine helps in restoring and maintaining it at optimum levels. Taurine has many functions inside animal bodies like muscle development, cardiovascular functions, and nervous system development, among others. Therefore, its suitable for those eating a vegan or vegetarian diet (5). These typically provide around 750 mg per 8-ounce (237-mL) serving (5). There are many natural taurine sources available in meat and other animal products. Since salami is a processed meat high in sodium, you may want to find another way to get your daily dose of taurine. difficulty walking. Researchers have found taurine in the brain, spinal cord, heart and muscle cells, skeletal muscle tissue, and retinas . Now scientists are finding that it may help prevent infection. ZWNCHENG tells you some facts about taurine, which is popular in the health community for its potential to help stimulate metabolism. For reference, the typical American diet provides 123178 mg of taurine daily, while a lacto-ovo vegetarian diet which includes both dairy products and eggs provides only around 17 mg of taurine daily (5). Whats more, taurine may increase fat burning during exercise to better fuel your performance (2). Taurine deficiency in humans is rare, so its effects remain largely unknown. It's also found in cow's milk-based infant formula and may be added as a supplement to non-dairy-based infant formula as well. Advanced research reveals that taurine may be the key to treating non-alcoholic fatty liver disease (NAFLD). This type of Taurine is not vegan. Abstract. The side effects included: nausea. Therefore, providing diets that include a sufficient level of high-quality animal proteins (that are not heat damaged) should ensure adequate taurine intake. Although initially thought to be exclusively in cow bile, taurine is found in food like meat, seafood, and dairy products. In cases where medical procedures like chemotherapy and radiotherapy reduce taurine levels in the body, doctors administer taurine supplements to restore retina function. The main taurine sources are meat, dairy, fish and studies show cooking food doesnt affect a food's taurine content. The cystathionine is then converted to hypotaurine through the action of cystathionine gamma-lyase, cysteine dioxygenase, and cysteine sulfinic acid decarboxylase enzymes. Since taurine is created naturally in the human body, a good diet supplies all you need. Healthline Media does not provide medical advice, diagnosis, or treatment. Just like in the first biosynthesis above, hypotaurine dehydrogenase oxidizes hypotaurine thus forming taurine. An adequate amount of testosterone is essential for improving the male physique because it improves lean body mass development while reducing fat gain. Taurine is an amino acid that occurs naturally in the body. However, in its natural state, it is primarily, though not exclusively, found in animals. Healthy Energy Drinks: Is There Such a Thing? Studies have shown it can help to heal periodontal disease. Mixing alcoholic drinks and taurine could lead to dehydration and abnormal heart rates, since they are both diuretics. It's also available as a supplement, which studies show may help people manage certain conditions or diseases.. It also help support reproductive health. Taurine is low in plant foods. This means that vegans and vegetarians might find it harder to get taurine in their diet. This helps reduce your risk for obesity and diabetes, which are now recognized as major causes of chronic disease. This article focuses on the effectiveness of protein shakes. This disease occurs because of fat accumulation in the liver due to insulin resistance. Taurine is known to be an antioxidant which abolishes free radicals to keep cells healthy and alive, thus helping to maintain homeostasis in the body. Other side effects include increased stomach acid and diarrhea. One, how safe is synthetic taurine? Most adults make taurine on their own, but some populations, such as infants, require a taurine-rich diet. It has antioxidant and anti-inflammatory effects too. Does taurine come from Bull urine? Other good natural sources of taurine include beef, lamb, dark chicken meat, eggs, most dairy products, seaweed, krill and brewer's yeast. Freeze-dried or cooked meats, fish or shellfish treats can be great options. Most mammals manufacture taurine from other amino acids. The dark meat of turkey is from the muscles that are used most often like the legs and the thighs. Just 2 ounces of processed meat daily is linked to an 18 percent increase in colon cancer risk, per an October 2015 report by the World Health Organization. Taurine is found naturally within your cells and has many essential functions in both health maintenance as well as disease treatment (10): Regulates internal water levels (osmotic pressure) Controls muscle contractions & relaxations Aids bile salt formation Taurine in breast milk is essential since prematurely born babies have low levels of the compound since they lack the necessary enzymes that convert cystathionine to cysteine. However, chemical processes can make taurine from other source molecules in much the same way your body does. Taurine is found naturally in meat, fish, dairy products and human milk, and it's also available as a dietary supplement. Despite this, taurine is a conditionally essential amino acid. They tend to have lower taurine levels than those who regularly eat animal proteins (3, 4, 5). It may also reduce blood pressure and artery stiffness, which are risk factors for heart problems.. When used in nootropic supplements, Taurine is most likely to be combined with an amino acid known as L-Theanine, which can provide calming effects to the body. All rights reserved. Eating two to three servings of omega-3 rich fish each week is recommended by the Food and Drug Administration (FDA), but not everyone should be eating this fish as often.